During Exams do you have that nagging feeling that your mind is freezing and your brain is shutting down? It is worse during a Re-Exam. Do you find your inner self contemplating, “I really cannot do this”? As your re-exam approaches. Does your heart begin to race and speed up very fast. Do you actually find it extremely hard to swallow and breathe during exams? Most people tend to feel extremely anxious as exams approach. However, research signifies that certain people are more likely to suffer from exam anxiety as compared to others. So, the question that arises is, what can you do to calm your nerves? First and the foremost, let’s understand the meaning of exam anxiety.
What is exam anxiety?
Exam anxiety is the experience of undergoing an intense moment of fear or panic. This can occur either prior or during the course of an exam or any kind of assessment.
Usually, there are two major kinds of Exam anxiety:
- Diminished or Low anxiety level: Most Students encounter low anxiety. They might generally feel a tad nervous about an upcoming exam but are still capable to focus their attention on their studies or the various questions asked during the assessment. Usually, low anxiety students do not actually experience any kind of intrusive thoughts or do not feel mentally exhausted by the exam.
- High anxiety level: Students who encounter high anxiety display an immediate anxiety reaction when exposed to the test situation that they are afraid of. These students attempt to circumvent the situation by not attending the exam, or might endure it but with acute fear. High anxiety can also tip some into an extreme sense of panic: “I just really can’t do this!” Students with either high or low anxiety can respond to tests in varied manners. However, research indicates that managing anxiety effectively could actually assist with exceptional exam performance. The difficulty lies in identifying when your anxiety has elevated past an optimal level so that it initiates to impact your capability to complete the exam – this truly depicts a high level of anxiety. Certain physical responses of high anxiety are a speeding heart rate, moist hands, shortness or rapid breath, and feeling extremely queasy. The physical response is generally experienced in high levels of anxiety when the “fight or flight” response is actually triggered. This is how our bodies tend to respond to a perceived threat. Though this is uncomfortable, it is not harmful.
Re-Exam Relaxation training
Counselors and well-being teams at Best Schools in Faridabad have a wide range of techniques to assist in tackling re-examination anxiety and can also recommend various methods to enhance your study skills. The goals of all these techniques aim to aid students to understand the nature of their anxiety so that they can cope with upcoming evaluations in a more effective manner. This might include behavioral intervention that targets to teach relaxation training such as mindfulness. Mindfulness is where a student puts efforts to focus on the current moment, while acknowledging and accepting their anxious feelings in a serene manner. These also include thoughts and physical reactions that need to be concentrated to achieve calm and self-actualization. Relaxation training such as meditation techniques can be used alongside a process of systematic desensitization in Top schools in Faridabad. This is exactly where a person visualizes a particular scene while feeling completely relaxed. The mental image evokes certain feelings of the real scene. The basic idea is that if you learn to relax while visualizing yourself appearing for the exam, you can also learn to be absolutely relaxed while actually taking the re-exam.
More Tips for coping with Re- exam anxiety
It is significant to curb exam anxiety for a productive academic life and Re-exams are no different. Instead it should be tackled with care and patience.
· Prepare way ahead of time by analyzing various sections of the content each and every day
· Utilize good practice exam papers and time it. This can be an opportunity to curb your anxiety level.
· The most crucial thing to do is to figure out your anxiety early by paying attention to the physical responses.
· Try substituting unhelpful thoughts with more encouraging self-talk. You can do this by challenging your worried mind and diverting the negative thoughts.
· Practice is key. Keep practicing and focusing your attention solely on the task at hand (mindfulness). Mindfulness has more significance than getting tangled in your anxiety and thinking of the “what ifs?”
· Learn a few important skills for mitigating your physical reactions of anxiety.
· Bear in mind that good self-care is of utmost significance. This can be achieved by paying attention to your sleep duration and pattern, nutrition contents, exercise schedule, relaxation or meditation routines, and reaching out for constant social support without any hindrance.
Once you identify high anxiety in yourself, you can learn various ways to tackle it so that it doesn’t impact your exam performance negatively. The skills you identify most assist in managing your exam anxiety and will vary in accordance with what triggers it. There is a probability that it might be contributing to the high levels of anxiety. In case, students experience increased levels of anxiety prior to an exam, they must engage in self-care strategies during this time period. This can be obtained by ensuring appropriate eight hours of sleep, nutrition, exercise, and also implementing a few relaxation or meditation routines. Students tend to skip these minor steps as they can feel consumed by the fear of examinations.